Ketogenic Diet for Bodybuilding

Here are my thoughts…

Losing Body Fat
I want to lean down and lose body fat while maintaining lean muscle and strength. Here are a few reliable sources of protein: Use these 5 training methods to build your shoulders, strengthen your entire upper body, and overhead press scary weight. We suggest that you start out with GW or Cardarine. In the most basic terms, a ketogenic diet is high in fat, has good protein levels, and is very low in carbohydrates.

Navigation menu

5 Ways Alcohol Hinders Fat Loss!

This is the product with which you need to be most careful as the majority of them are quite simply garbage and totally useless.

The ones that are effective, however, can greatly increase your libido and increase overall testosterone levels. Keep these supplements in mind and if you make wise choices you can buy products that will really help you out, but it is essential that you do some research first.

There are simply too many companies out there that want to rob you out of your money and make a quick buck and will use any time of marketing to get you to buy their trash. So, read every review you can find and always use common sense before you buy. This will help you to avoid the ones that will not deliver and buy the ones that will prove to be the best supplements for rapid muscle growth. Nothing looks as cool as a pair of 3D delts bulging under your shirt like two cannonballs and you know it.

Besides their aesthetic appeal, strong shoulders are vital for optimal performance and a well-rounded, impressive physique. The shoulders are comprised of the relatively large deltoid muscles, which have three heads — anterior, medial and posterior — and the smaller rotator cuff muscle group, made up of the teres minor, infraspinatus, supraspinatus and subscapularis, which is responsible for supporting the ball and socket joint and assisting all overhead movements.

The deltoid muscles are primarily responsible for arm abduction, i. The anterior head is mainly involved in shoulder abduction, for example during lateral raises, but it also works together with the subscapularis and lats to internally rotate the humerus bone. But the most important thing you need to know is that the majority of muscle fibers are contained in the medial region, while the posterior region comes second.

So instead of performing endless sets of the overhead press, try these moves to stimulate optimal overall delt growth:. The lateral raise is an excellent muscle builder on its own, but performing it with cables will allow you to place constant tension on the medial head of the delts that will result with better gains. To emphasize its effectiveness even further, make sure to bend your torso a bit forward while performing the movement.

Utilizing different angles and rep schemes will help you target the medial and posterior heads more effectively. However, for better isolation of the posterior head, perform it in a slow and controlled manner and instead of going through the full range of motion, use half reps stop at the point when your arms reach your side.

Most people think that it would suit their lifestyle to go to the gym 5 or 6 times per week, the way the popular fitness and bodybuilding programs in magazines prescribe, thinking it would give them the best results as fast as possible and build their ideal physique. But then life gets in the way and the majority start missing workout sessions and after some time simply stop going to the gym altogether.

A wise fitness coach once said that your workout routine should fit your lifestyle and not the other way around. If your current lifestyle does not allow you to go to the gym several times per week, then this twice-a-week resistance training and HIIT program will help you with your muscle building and fat loss goals.

A full-body training program consists of exercises targeting all the muscle groups in one workouts session, with the majority of exercises being compound exercises. Since a full-body training program will require you to go to the gym 2 or 3 times a week at most, it will leave you with a lot of free time to do other things. It will give you the time to fulfill other life obligations. Training this frequently will not allow them to use increasingly heavier weights and continue making progress over time.

A full-body training program gives you lots of rest days and maximizes the recovery of every muscle group. Each time you do a heavy training session where the majority of exercises are compound exercises, involving multiple muscle groups, you not only fatigue your muscle but also you CNS.

Everyone experiences days when the body is too fatigued and lacks the proper intensity. Since full-body training routines are time-flexible they allow for improved recovery, which leaves the intensity uncompromised. You are much more likely to feel more energized and able to lift weights with maximal intensity. The more compound exercises you perform, the greater the number of calories burned by your body.

After finishing a HIIT cardio session the body will still be burning calories because of the boost the metabolism gets.

Compared to other types of cardio, HIIT is anabolic and can actually help you gain some muscle. However, the muscle mass gain is primarily in the muscles which are being used the most like the core and leg muscles.

There are lots of ways in which you can do HIIT cardio. It can be done in any outdoor environment. Repeat this circuit at least 7 times with as little rest between rounds as possible. After finishing all 7 rounds do a bodyweight plank to failure. Most health clubs and gyms offer rows of cardio equipment, aisles of weight-training machines, stacks of free weights and specific stretch areas to help members pursue their individual goals.

Different types of equipment are purposefully designed to achieve specific fitness outcomes. For those with goals related to strength training, there are countless options for increasing lean muscle or adding strength. Choices include the traditional weight machines, barbells or dumbbells, as well as a wide variety of specialized equipment such as kettlebells, medicine balls, sandbags and even oversized tires.

Some forms of resistance training equipment, such as barbells, are more effective for developing max strength, while weight-training machines can help increase muscle definition and lighter forms of resistance such as medicine balls and kettlebells can be useful for improving movement-specific power output. Dumbbells are often used for joint-isolation exercises such as biceps curls, chest flyes or shoulder raises.

Using dumbbells for full-body, multiplanar movements, however, can provide a variety of different strength outcomes. It also offers many benefits for cardiorespiratory fitness and flexibility. To help you select the best equipment for your needs, here are five benefits of using dumbbells. Training with dumbbells requires more balance than with barbells or machines. Most of us are unsymmetrical in strength. One arm or one leg tend to be stronger than the one on the other side.

With barbell, the stronger arm cannot assist the weaker arm when you train with dumbbells. So when training with dumbbells, you have to use the resistance that the weaker arm can handle.

Training with dumbbells will prevent the imbalance of strength and muscle development. Also enhance athletic performance, a significant consideration in fitness programs. One huge benefit of training with dumbbells is that you can train one limb at a time.

This can emphasize greater movement specificity in the training programs of athletes and greater program variety for bodybuilders. By training for one limb, you can improve the strength and muscle mass of a limb without effecting the other. Definitely helps in case you have an imbalance of development. Dumbbell training requires more muscular control than barbells. You can check it yourself when comparing dumbbell benchpress with barbell benchpress. So in order to train with dumbbells, you will need to recruit more stabilizing muscles thus enhancing joint stability and hypertrophy and kinesthetic awareness.

Some exercises can be done safer with a pair of dumbbells than a barbell. When performing certain types of leg exercises like step-ups or lunge, it is usually much easier and safer to hold a paid of dumbbells in your hands rather than a barbell on your beck. If you lose your balance, you just need to drop the dumbbells from your hands instead of letting the barbell slide off your back. Both dumbbells and barbells are equally effective in general for your training goal, but in some specific situations one type of exercise may be a little more beneficial for you than the other.

So the best advice for you is to combine both dumbbell training and barbell training into your work out program and get the most out of both types of training. Taking up a day fitness challenge is a great way to boost your regular routine and force even the most stubborn layers of body fat melt.

As we all know, in order to get the best results possible, our bodies need to be surprised once in a while with a complete change in routine and intensity. Sit-ups work your abs like no other exercise. To perform them, lie flat on your back with knees slightly bent and lock your hands behind your head. While breathing out, lift your upper body until it creates a V-shape with your thighs. Hold for a second, then lower yourself back down.

The squat is the king of bodyweight exercises for a good reason — it literally hits every major muscle in your body, while helping you build a strong core and powerful legs. To perform it properly, stand with your feet shoulder width apart. First flex your knees and hips, then start sitting back with the hips while maintaining the back neutral. Continue lowering your body down until your thighs become parallel or below parallel to the floor. Keep your back straight and your head and chest up all throughout the movement.

Crunches are great for targeting the abs, obliques, hip flexors, glutes and thighs. To perform crunches, lie flat on your back with your knees bent at a degree angle and feet flat on the ground. Place your hands on either side of your head without locking your fingers and keep the elbows in. As you exhale, squeeze your abdominal muscles and raise your shoulders off the ground while keeping your lower back on the floor.

Hold the top position for a moment, concentrating on the contraction in the abs, then slowly return to the starting position. In case you want to grow muscle fast, natural testosterone boosters is the vital component. Simply put, testosterone, an essential muscle building hormone, represents a huge role in establishing the amount of muscle increase the body can in fact accomplish. Listed here is a smaller sample of the many amazing benefits that using natural testosterone boosters will bring:.

Included are the fundamental exercise movements like dead lifts, squats, bench presses, for starters. Your body will likely be pressured to increase its production of testosterone since these exercise movements will put your muscles under significant stress at the gym.

The only way to notice real muscle gain will be to push yourself to the maximum at the gym. Bear in mind, if you put your self through higher muscular stress at the health club, your whole body will certainly create much more testosterone.

It is partially due to the testosterone surge that leg training causes. Should you lose out on adequate sleep, the body acts by simply generating more cortisol, that lowers your testosterone levels.

Want to develop a lean and stronger muscle. Whatever may be your goal for fitness, you just need dedication and right guide that can help you to build a stronger you that from today. Due to training full muscle there will more and quick growth of muscle which you will see soon. Lat pulldown Position your body on the bench and keep your knee to in 90 degrees.

Along with it keep your feet flat on the ground. After sitting comfortably, pull the bar down keeping your grip outside to the shoulder or you can extend slightly. After that do chest up and lean you back slightly back.

Now you are ready to pull the bar. While pulling it slowly pull the bar down with your elbow pointed down. Now slowly go up. This complete one reps. Find Down Times Both at the gym and in your life.

Be Ready to Grab and Go Have a bag that lives in your car with the essentials: Make the Gym Easy-Access Set a route to and from work that passes the gym. Force Yourself Into It Create an environment that demands you get there. Just Go for Five Minutes Lie to yourself. Meet a Friend Combine gym time with social time by meeting a friend for spin class or yoga and grabbing coffee afterwards. Conclusion So, read every review you can find and always use common sense before you buy.

The anatomy The shoulders are comprised of the relatively large deltoid muscles, which have three heads — anterior, medial and posterior — and the smaller rotator cuff muscle group, made up of the teres minor, infraspinatus, supraspinatus and subscapularis, which is responsible for supporting the ball and socket joint and assisting all overhead movements.

So instead of performing endless sets of the overhead press, try these moves to stimulate optimal overall delt growth: Lateral cable raises Suggested sets and reps: Incline dumbbell lateral raises Suggested sets and reps: Reverse machine flies Suggested sets and reps: You can have about 2 bananas and 1 glass of milk for the breakfast.

This will give you sufficient energy until lunch. You can have bananas and milk separately or you can slice the bananas and pour cold milk over it and have it. Since, banana and milk is all you have to play with, you can make your lunch interesting by choosing different recipes of consuming them. If you want you can have banana milk shake or smoothie without adding any sugar. Making milkshake or smoothie is almost similar. Simple blend the two ingredients and add water or ice to give the consistency that you desire.

This is a refreshing way of having banana and milk. Do not forget to have sufficient water. Having banana and milk throughout the day can be a little depressing. So for dinner, give yourself the luxury of having a soup.

The most beneficial soups to go for would be tomato soup and cabbage soup. They are highly nutritious, keep you full and have a natural flavor to them. Soup is also preferable during night as it is light as compared to milk and banana combo.

Well there is not much to play with here. For your mid day snack too you will have just bananas and milk. If you had smoothie for lunch, then you can have milk shake for mid day snack and vice-versa. Have sufficient water to keep your stomach full and body hydrated. Finally, it is time to bring protein back into the frame. Until Day 4, you focused on fibers, sodium, potassium, vitamins, minerals etc. Your muscles will start feeling the lack of protein by now. This day will also give you a break from the monotony of fruits and vegetables.

The global version of GM Diet actually has consumption of meat on Day 5. We have substituted it veg. With day 5, you have the luxury of having sprouts, tomatoes and cottage cheese i.

You can consume around 6 tomatoes and around to grams of paneer throughout the day. If you are not so fond of paneer, then you can have some soya chunks too as well as some low fat curd. You can start your day with a healthy breakfast consisting of sprouts and tomatoes.

Sprouts are very nutritious and they keep you fulfilled for long. Similarly, you can also have soya chunks, boiled and sprinkled with salt and pepper. For some palatability, you can use 1 tsp of olive oil and toss the boiled soya chunks in it to make them a little crispier. Have a good amount of water. For lunch, you can have a protein rich soup consisting of mixed vegetables and add paneer chunks to it.

This will give you loads of nutrients and will keep you satiated sufficiently. You can also try your hands on palak paneer without using much of oil and spices. For dinner you can again experiment with a different soup. You can also have something like Scrambled paneer or paneer bhurji if you want. Simply chop some vegetables like bell pepper, onions, tomatoes, a few green chilies and toss it in a pan with 1 tsp of olive oil.

Once it is nicely sauteed, toss in fine paneer chunks to it. This is just like making scrambled eggs. Also have up to 2 glasses of water. For your snack meals you can have a good amount of sprouts. The easiest and yummiest way of having sprouts is to make a sprout salad. Take the sprouts that you want in a dish, put some finely chopped onions, tomatoes, and 1 spoon of olive oil to it.

Sprinkle salt, and chili flakes and roasted jeera powder on it. Mix it well and your sprout salad is ready. Have a good amount of water with it. Alternatively, you can also have curd with a pinch of salt.

On the Day 6 of the 7-Day GM diet, you need to continue with the protein rich diet. You will continue to have sprouts, cottage cheese, vegetables but excluding tomatoes. While on the Day 5, you relied heavily on tomatoes, on Day 6, you need to avoid it. Continue to have soups, par cooked vegetables and a great amount of water.

You will start noticing a great change in your body by now. Soup is encouraged on Day 6 as well as it lets have a good amount of vegetables in a healthy and tasty manner. Soup also allows intake of a good amount of water. All the vegetables provide you great amounts of fiber that help in keeping your gut at its functional best.

Cottage cheese, soya chunks, etc. You can start your day with a nice bowl of sprouts or boiled kidney beans along with 2 to 3 glasses of water. You can use some spices like black pepper, oregano, chili flakes etc. You can also have a bowl of salad if you wish including vegetables like cabbage, bell pepper, carrots etc. You must not have tomatoes or potatoes. If you wish you can munch on a fruit except for banana. You make your lunch fulfilling by having a nice bowl of yummy hot cabbage soup.

We told you above that GM Diet is also called as the Cabbage soup diet. It is because cabbage soup is a great weight loss tonic and you can have as much cabbage soup as you want. Alternatively, you can have the mixed vegetable cottage cheese soup if you want for lunch. For dinner you can have scrambled cottage cheese or you can go for slightly tossed soya chunks.

Add to this a light salad. Have an apple or an orange to appease you sweet craving. Also consume lots of water along with your meal. Rely on sprouts largely for your snacks as they are tasty and keep you full for long. Sprouts salad is a good option. You can have more of soup for your snack time as well. A few slices of fruits can also be a part of your mid day snack. Remember to have a good amount of water. If you have reached till here then you should be really proud of yourself.

On this day, you will get a little liberty as you have done everything as suggested in the last 6 days. Continue to have vegetables and fruits. You have to make sure that you do not deviate from the diet plan just because this is the last day. Even Day 7 is very important. Since for the past 6 days, your body has been completely aloof from starch; on Day 7, you can again introduce healthy starch in your diet like having brown rice preferably and having wheat chapatti.

You can have sprouts as well. Since the idea is to burn calories during the day, we suggest that you have rice in the morning itself.

However, if you wish to have it for lunch, then have a breakfast consisting of sprouts or fruits. Have melons or watermelon and papaya as they will keep you full for long. You can have a basic lunch with a bowl of boiled brown rice and some slightly cooked vegetables like cabbage or bell pepper or broccoli. Even today, keep potatoes off the menu.

To make this boring lunch a little interesting, you can cook the rice and vegetables together to make a pulav. Since, you already had rice for lunch, try having chapatti for dinner. Have 1 chapatti with a vegetable. Make sure that the vegetable is not too oily or spicy. After this have a vegetable salad or a fruit of your choice. Have sufficient amount of water.

You can have fruit or vegetable salad or sprouts salad for your snacks. You can also go for any kind of soup like cabbage soup, tomato soup or mixed vegetable soup.

You can also grab a bite of your favorite fruit. You can have what you want. Keep having sufficient water to keep the hunger pangs under control. If you are able to keep complete this successfully then nothing can keep you from losing 2 to 7 kg in just a week. It might sound miraculous, but GM diet is based on a very simple concept that if you burn more than you eat then you will lose weight. By limiting your food intake, you ensure that the body is burning all the possible accumulated glycogen and calories thus, promoting your weight loss.

Although the GM diet does a great job, it is not completely flawless. There are some pluses and some minuses as well. To sum it up, we would say that such a promising plan is definitely worth a try. If bounce back effect is a concern, then ensure that follow the principle of a healthy lifestyle and a balanced diet. It is not difficult to plan your dietary and exercise routines. You can do at least this much for a great and admirable physique right? So what are you waiting for?

Your dream physique is not that far after all. Get on the GM diet Plan and shed those extra kilos from your body in just 7 Days. We are sure that you can do it! Please seek the advice of a qualified physician before deciding to opt for any weight loss program of any kind.

Your email address will not be published. Contents 1 How does the GM Diet work? Day 1 All Fruits Day. Day 2 All Vegetables Day. Day 6 No Tomato Day. The biggest advantage is that the GM Diet Plan can be followed by anyone.

Be it a student, a housewife or an elderly person. Since, it simply controls and modifies what you eat, its applicability is impressive. Another positive thing is that, it surely has helped a lot of people is losing weight. Even though there is no documented evidence, people who have followed a GM Diet plan have definitely seen great results. You have to rely on fruits and vegetables and sprouts that are easily available in a local market.

Hence, preparing for the diet is not actually a hassle. Compared to the paid weight loss plans, GM Diet Plan is freely available on the net and the ingredients are not that expensive. The most bothersome disadvantage of a GM Diet plan is the bounce back effect. People have definitely lost weight while on the diet plan. However, once they resumed their regular diet and life, their body bounced back to the original weight.

Thus, it can be said that even after the plan is over, you have to monitor your diet and lifestyle strictly to have a long term effect. You may get headaches and muscle cramps in the first 3 days of the Diet Plan. Depriving your body completely of carbs and proteins in the first 3 days has its effect on the muscles.

You need to be physically active to overcome the cramping. While you do have a lot of fruits and vegetables, you deprive your body of protein and fats which are also very essential for the body.

Hence, following a GM Diet plan repeatedly can definitely cause nutritional deficiencies. The cabbage soup that is highly prescribed is very rich in sodium. Having large amounts for longer duration can again lead to nutritional deficiencies as increased sodium will cause excretion of other elements.

Increase sodium can also be problematic hypertensive patients. Team of authors, content creators and fitness enthusiast behind IBB. Swati Dange April 18, at Deepali October 25, at Sanjay kushwah February 26, at 6: Leave a Reply Cancel reply Your email address will not be published. Every gm has 90 gm of water. Hence, it is very low in calories and is quite filling. This fruit has a very glow glycemic index and each gram has less than 1 gram of fat. If you are diabetic have more of these.

This is yet another fruit low on glycemic index. Each gram of apple contains about 85 grams of water and less than 0. Members of the citrus family are health promoters due to their Vitamin C and mineral content. Each gram of Orange contains about 87 grams of water and less than 0. The tanginess of the fruit can also help you to fight the food cravings.

This fruit is very low on carbs only about 9 grams per grams. Besides being rich in minerals and vitamins, this fruits has only about 0. Please note that grapefruit is different from grape. These are great source of antioxidants and thus, very useful for detoxification.

Go for blue berries for efficient weight loss. This contains a good amount of fiber, vitamins especially Vitamin C and minerals. Most of the fiber comes from the seeds. So do not discard the seeds. Due to its high dietary fiber content, kiwis a fruit of choice for weight loss plans. Potato is rich is carbohydrates i. Hence, it not supposed to be consumed in large amounts. However, boiled up starch does help in fat oxidation.

This vegetable is rich in its water content and has very little fat and calorie content. This vegetable is a must for any weight loss diet plan. Each gram of cabbage has only about 0.

It is rich in antioxidants as well. This vegetable is a major comment for any healthy salad. Each gram has about 95 gram of water and only 0. This vegetable has several chemical constituents and anti-oxidants that help to cut down on the body fat.

This vegetable is not only good for weight loss but also has a positive effect on the eyes and the skin. Each gram has 85 grams of water and 3 grams of dietary fibers. This vegetable is rich in sulfur compounds and thus, has many health benefits.

Get The Weekly Dose Newsletter